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Kasahara FBW 3x week

by Bartek L.
6 athletes joined

Program Description

Big gainz

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 22, 2024 05:58
  • Last Edited
    Jun 18, 2025 09:38

Summary

Transform your strength training routine with the Kasahara FBW program, designed for three days a week over four weeks. This full-body workout focuses on essential compound lifts like the bench press, deadlift, and hip thrust, ensuring balanced muscle development and strength gains. Each session combines intensity and volume to challenge your limits, while targeted exercises enhance core stability and overall fitness. Get ready to elevate your performance and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Paused)
3
8 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Overhead Press (Barbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Bench Press (Paused)
3
3 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Pendlay Row
5
10 reps
-
6
Nordic Curl
4
-
7
Farmer's Walk (Weighted)
4
-
8
Copenhagen Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Close Grip)
3
5 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Single Leg Press
3
12-25 reps
-
5
Dip (Weighted)
4
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Arnold Press
5
12 reps
-
8
Lat Pulldown (Single Arm)
5
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Paused)
3 Sets
3 Reps
-
3
Deadlift (Barbell)
3 Sets
5 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Pendlay Row
5 Sets
10 Reps
-
6
Nordic Curl
4 Sets
-
7
Farmer's Walk (Weighted)
4 Sets
-
8
Copenhagen Plank
4 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Paused)
3 Sets
8 Reps
-
3
Squat (Barbell)
3 Sets
5 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
6
Overhead Press (Barbell)
4 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Bench Press (Close Grip)
3 Sets
5 Reps
-
3
Squat (Barbell)
3 Sets
5 Reps
-
4
Single Leg Press
3 Sets
12-25 Reps
-
5
Dip (Weighted)
4 Sets
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
7
Arnold Press
5 Sets
12 Reps
-
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps
-